Lots of IM - Four strokes

2200m - 1 hour

Warm up
400 choice swim
200 drills IM by 50 (Fly, back, Breast, Free)
200 kicks IM by 50 (Fly, back, Breast, Free)
200 swim free

3 x 3 x100 IM @ 2:30 R is between set 2:00 and 50 easy